Yes, you can do yoga during your periods and not just that, the right posture can help ease cramps, reduce bloating, cure migrane, calm mood swings, and give you the emotional balance you often need the most during this phase. Rather than avoiding movement, yoga offers you a way to connect with your body compassionately and work with it, not against it.
For years, women have been told to pause their yoga practice during periods, to rest completely, and to avoid any form of movement. Menstruation is a natural process, not an illness, and gentle yoga can actually support your body during these days instead of straining it.
Think of yoga as a friend during your cycle! Simple stretches, supported poses, and calming breath work can soothe the lower abdomen, relax tense muscles, and even regulate blood flow. More importantly, yoga creates space for emotional release, helping you deal with irritability, fatigue, or that heavy feeling many women experience during menstruation.
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Gentle Yoga Poses during Periods
Here are some lighter yoga poses that you can practice during periods:
Balasana (Child’s Pose)
Releases tension from the back and provides a sense of security and grounding.
Tadasana ( Mountain Pose)
Boosts circulation and energizes the body, while avoiding deep compression on the belly.
Anand Baal Asana (Happy Baby Pose)
Helps lengthen the spine and soothe the nervous system without straining the lower belly.
Supta Baddha Konasana
Deeply restorative, this pose calms the mind, eases fatigue, and improves blood flow in the legs.
Pranayama Practices During Menstruation
While intense breathwork is not recommended in the first three days, gentle pranayama practices can be highly supportive from the later days of menstruation. They balance energy, reduce stress, and promote relaxation.
Anulom Vilom (Alternate Nostril Breathing):
- Helps balance both hemispheres of the brain and reduces irritability and mood swings.
Bhramari (Humming Bee Breath):
- Soothes the nervous system and calms emotional turbulence.
It’s important to avoid forceful pranayama techniques like Kapalabhati or Bhastrika during menstruation, as they create heat and abdominal pressure.
The Role of Relaxation and Meditation
Periods are not just a physical process but also an emotional one. Hormonal fluctuations can trigger mood swings, anxiety, or irritability. Including guided meditation, Yoga Nidra (yogic sleep), or simply sitting quietly in breath awareness can greatly help. These practices support the mind, regulate hormones, and bring inner peace.
Diet During Periods – Supporting Apan Vayu
Yoga is not only about physical practice, it extends into how we eat and care for our body. During menstruation, the right diet can make a big difference in energy levels and comfort.
Foods to Include:
- Warm, cooked meals that are light on digestion.
- Iron-rich foods like spinach, beetroot, pomegranate, dates, and jaggery to compensate for blood loss.
- Hydrating foods like cucumbers, oranges, watermelon, and coconut water.
- Herbal teas with ginger or chamomile to ease cramps and bloating.
- Healthy fats like ghee, nuts, and seeds for hormonal balance.
Foods to Avoid:
- Excessive caffeine, as it can worsen cramps and irritability.
- Cold, raw, and heavy-to-digest foods that slow down metabolism.
- Oily, fried, and processed foods that increase bloating and fatigue.
- Excess sugar, which can trigger mood swings and hormonal imbalance.
Lifestyle Tips to Ease Menstruation
Along with yoga, pranayama, and diet, some lifestyle choices can make periods more comfortable:
- Ensure you get enough rest and sleep.
- Use warm compresses on the lower abdomen for cramp relief.
- Stay hydrated throughout the day.
- Keep gentle walks in your routine, especially after the first three days.
- Practice self-care rituals like journaling, listening to soothing music, or aromatherapy.
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Live Classes: Morning and evening sessions for all fitness levels.
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Final Thoughts
Yoga is not just about physical exercise, it is about balance, awareness, and honoring the body’s rhythms. During menstruation, your body naturally guides you toward rest and introspection. For the first three days, the best yoga is rest. From the fourth day onward, you can gently reintroduce restorative poses, pranayama, and mindful practices.
By respecting the flow of Apan Vayu, eating nourishing foods, and staying mindful, you will not only ease menstrual discomfort but also support your long-term reproductive health. Remember, yoga is not about pushing your body, it is about listening to it.
